Combat Core Work

While the word "core" has been a buzz word for the past 10 years or so, we now know that crunches are worthless and that its all about training the core or pelvic-lumbo hip complex as a unit rather than just the abdominals that you can (or cant) see. The abdominals, posterior chain, hip complex and even lats all play a huge role in core stabilization. Some of my favorite core movements are done hanging from a chin up bar - not only are you engaging the core, but also your grip and lats, getting more bang for your buck.

Here's a vid from Joe Hashley showing some of these variations

Density Pull Up Training

Whether you're a combat athlete or just someone into training hard, everyone wants to crank up to their pull up numbers (or at least you should!) and the BEST way to do that is through frequent practice with a lot of QUALITY reps. As said before, you should be eating pull ups for BREAKFAST! In order to get good at anything you have to get alot of practice, right? Strength is no different, and you need to remember that its a SKILL. You won't get better at pull ups by just doing them once a week, or worse never at all. The solution is a method that Wake Forest Strength Coach Ethan Reeve developed for his wrestlers when he used to Coach at UTC and Ohio State. Basically he would have his wrestlers start off a with a goal of 100 reps EVERY DAY in 20 minutes by doing 5 pull ups on the minute, every minute for 20 minutes. Over the course of several months, the amount of time to acheieve the 100 reps took less and less until eventually every single one of his wrestlers could do the 100 reps in 10 minutes (10 reps on the minute)!

While THAT much volume and frequency may not be necessary for alot of the people reading this, you can take the same idea and make it more applicable to your goals and current fitness/strength levels.

For example, outside of your regular strength training sessions, include 3 weekly pull up sessions and start with a 20 minute time limit. If you can do 5 pull ups or less, then doing 20 sets of 2 on the minute would be a good start, 10 or less 3 on the minute, and if you're a 15+ pull up guy then start with doing 5 on the minute.

So Our Volume would as follows
5 pull ups or less: 40 total reps
10 pull ups or less: 60 total reps
15+ pull ups: 100 total reps

The eventual goal is to over time, get your alloted reps in 10 minutes. Only when you can get all of your reps done on the minute do you increase your reps and drop the time - remember, QUALITY is what we're after here and there's no need to rush the process.

I am Training

From GymJunkies.com...this about sums it up

Another Workout In The Life Of

Just to show how much variety I use with my training and how once gain you need to use alot or do alot to get big results.

Now normally, although I am a personal trainer at a gym, I NEVER actually workout there. I just prefer to train in solitude in my basement home gym and am most comfortable there. But due to time constraints I was forced to train there today and ended up having a killer session. I decided since I wasn't home that I should maybe do some things I normally wouldn't do and switch things up a bit.

First off, I always like to get a GREAT warm up:
1. push ups x 50
2. trx recline rows x 50
3. squats x 50
4. reverse lunges x 50 (25 ea)

next I decided to utilize the gyms heavier dumbbells, so my first movement of the day was one of my all time favorites, the single arm dumbbell snatch. After a few warm up sets, I did 3 sets of 5 (left and right) with a fairly heavy weight and then decided to really overload my posterior chain with some dumbbell high pulls and I did 2 sets of 5 of those.

Next, since we have a thick climbing rope in the personal training area, I did a 15 minute upperbody EDT session...alternating reverse climbs x5 w/hand over hand pull ups x 5 for as many rounds as I could do. My Finger tips to my abs were TORCHED after this!

Lastly, the gym does have a nice 45 degree back extension, so I grabbed a plate and finished off with 2 sets of 20. The 45 degree back extension is murder on everything from your calves to your lowerback!

And that was it...in and out in about 35 minutes!

Fat Loss In 4 Minutes!

When it comes to conditioning and fat loss, one of the BEST methods to use is the TABATA protocol. Without giving all the background behind this, the tabata protocol has gained alot of popularity over the last few years in various fat loss circles - mainly because its simple and it WORKS. Because of the work to rest ratio, both aeroibic and anaerobic capacities are improved at the same time. The protocol can be done with one or two movements at the end of a strength session or used as a stand alone method for an entire conditioning session using 3-5 movements. All you'll need is a timer such as the gym boss or a visible wall clock.

The protocol is as follows
20 seconds of work
10 seconds of rest
repeat 8x for a total of 4 minutes of work.

What makes this work is that there is no time for slow and no time to think about your next round. You HAVE to go and you will.

Now you can do tabata tricep kickbacks if you really wanted to, but I encourage people to pick full body movements that require alot of muscle mass. Oxygen deprivation here we come!

Here are some movements that would be a good choice:
bodyweight squats
push ups
jumping pull ups (or kipping pull ups)
jump rope double unders
burpees
jump squats
split squat jumps
parallel bar dips (only if you are already strong on these)
kettlebell swings (2 h or 1h switching every other 20 second round)
kettlebell snatches (switching hands every round)
barbell front squats (use the bar, 65, or 95lb.)
dumbbell or barbell thrusters
dumbbell snatches
dumbbell swings
dumbbell hang squat cleans
band snapdowns
band suplexes
band uchikomi's for my judo guys
sprints (very tough)
concept II rowing
medicine ball slams (or core ball chops)
barbell or dumbbell push presses
and more! Be creative!

This stuff is HARD WORK, but if you're looking for a fat loss workout like none other or you're a combat athlete looking to take your conditioning to the next level, give the tabtata protocol a whirl.

Partner Inverted Row and Muscle Up

From Martin Rooney, one of the best in the Biz!

Use These Simple Tools Jack Up Your Upperback and Grip!

If you haven't guessed already, I do TONS of upperback work - not only for sport specific reasons (jiu jitsu and wrestling require tremendous PULLING strength), but also for shoulder health because I suffered a torn labrum a few years back and have since been hyper focued on maintain healthy shoulders.

Besides heavy rowing and weighted/non weighted chin and pull up variations, I also do quite a bit of upperback work using jump stretch bands and a pair of straps from my Elitefts Dragging Sled. Last week I gave my top 4 movements using the bands, but today i'm going tell you how to get a little more variety in and work your upperback and grip HARD using just a couple of straps or jiu jitsu belts (or climbing ropes or blast straps or TRX - you get the picture!)

Number one, recline rows are ABSOLUTELY essential in anybody's program. They be can be as a part of a warm up, or later in the workout as part of a superset with a pushing movement - high reps, low reps, weighted, unweighted - they all are good! Try doing them for TIME once in awhile!

(note: this just a vid I found on youtube, and not me personally)


Number 2 - and I group these under the same category, I use my sled straps for scarecrows, face pulls, and a movement I just call Retract&Rotate. I might pick one of these on the day, or sometimes do a combo such as a facepull-scarecrow, or I might do a complete circuit hitting up 8-15 reps in each back to back to back as part of a finisher to a workout.

Here's the guys at Synergy-Athletics showing these, plus a bonus tricep exercise at the end...check it out!




Number 3 - I love doing simulated rope climbs (or hand over hand pullups) for TIME (5minutes or sometimes more!) , usually as a finisher at the end of a session to burn out my grip and pulling muscles. Not the same as the real thing, but a pretty good substitute nonetheless!

check out this old dude tearing it up!

The Dumbbell Only Workout!

Since yesterday I gave the Barbell Only Workout, today I'm going to design a training session just using the SECOND most basic piece of equipment that should be in everyone home gym...a pair of adjustable dumbbells! Dumbbells are easy to store, great for building intermuscular coordination and stability, and in some cases can make our favorite BARBELL movements even MORE challenging! Most standard sized dumbbell handles can be loaded to at least 75-85lb., and depending on the movements that you choose, that will be PLENTY of weight. For any beasts out there, you can get longer handles welded or dish out some extra cash for a 20 or 24" pre made handle from new york barbell or ironmind. Either way, this small investment will keep repaying you over and over again with kick ass, take no prisoners workouts.

To begin the session, you'll want to once again warm up - this time we are going to use a dumbbell complex - moving from one movement to the next without putting the weights down. The complex is as follows:

1. RDL x 8
2. Bent Over Row x 8
3. High Pull x 8
4. Thruster x 8
5. Reverse Lunge x 8 (each leg)

You'll want to use a pair of 15-30lb. dumbbells to for this, depending on your current strength levels. Do this for 3-4 sets, resting a minute or less in between each complex.

Next, you can add some plates and get to the real work...

a) one arm clean and press 5x5 (left and right). Our first movement is going to be a single arm clean and press, making sure you get a full clean (squat the weight down w/chest up) and either strict or push press on every rep. You're going to 5 sets of 5reps with no rest when switching arms, and only 30-60 seconds between each set. Make sure you use a weight thats challenging!

b1) Push Up Variation 3xmax reps. Any variation!

b2) Bent Over Dumbbell Rows 3x8-12. You have 3 options here...you can do one arm rows, two arm rows, or two arm ALTERNATING rows. All variations are good choices, but maybe switch things up every few workouts to avoid boredom. Oh, and once your form is good (maintain a neutral spine, not too much hitching), make sure to add some WEIGHT!

c) Dumbbell Reverse Lunges 2-3x8-12 (each side)...alternate legs and rest 60-90 seconds TOPS. Try get as close as you can to handling bodyweight (between the two dumbbells) in this movement once you have your base established. I hate seeing guys who bench w/100lb. dumbbells using 25's for lunges!

d) Dumbbell Swings (one arm) 2-3x12-20 each side. Dumbbell swings are a killer posterior chain movement and an awesome conditioner. Finish the workout on a strong note!

Once again, you don't need to get complicated to get a kick ass workout hitting your entire body from head to toe! Get to it!

Barbell Only Workout!

There is something to be said about the elegance of simplicity, and the most bare bone basic pieces of equipment someone should have for their home gym is a 300lb. olympic barbell set. From various deadlifts and pulls from the floor, to bent over rowing, to overhead pressing, to heavy cheat curls, super high rep front and back squats (after cleaning the weight), lunges, etc, etc the possibilities are endless!

Add in some bodyweight movements and you have yourself a complete strength and conditioning program right there in your basement or garage! Here's a real simple bare bones barbell only workout - you don't need fancy equipment or the best of the best to get results!

warm up:
you want your warm up to act not only as a means to injury prevention and priming your nervous system, but as a way to slowly drive up your GPP.

for this particular workout, we are going to use a barbell complex (moving from one movement to the next w/out putting the bar down).

1. deadlift x 6
2. romanian deadlift x 6
3. barbell row x 6
4. muscle snatch x 6
5. overhead press x 6
6. back squat x 6
7. reverse lunge x 6
8. goodmorning x 6

using just an empty bar, go through this complex for 2-3 sets

now on to the main session...

a) clean and press/push press 3x5. Using a fairly heavy weight, you do a clean (from the hang) and a press or push press on every rep. 3 sets of 5 reps would be good here, but dont be afraid to hit up some higher rep sets for extra conditioning!

you would next do an upperbody push and pull superset, where we would do our pushing movement first and then immediately go to your pulling movement. Only after the superset has been completed, would you rest for 45-90 seconds and then repeat the process.

b1) Push Up Variation 3xmax reps. There are tons of push up variations, so pick one thats difficult!. For advanced trainees, the handstand push up would be an excellenet choice!

b2) Bent Over Barbell Row 3x8-12. Go hard and heavy on these bad boys!

c) Snatch Grip Deadlifts 5x5 w/30-45 seconds rest. After a few warm up sets to get up to your working weight, these would be done by themselves with emphasis on perfect form, but using very short rest periods to get tremendous power endurance effect.

lastly, you would conclude the session with a finisher of a super high rep bodyweight leg matrix and high rep barbell shrugs to kick up our lactic acid through the roof!

d1) The Leg Matrix x 2 sets
1. squats x 24
2. lunges x 24
3. split squat jumps x 24
4. squat jumps x 24

d2) barbell shrugs 2x15-25

And there you have it! This is just one workout of many variations you could do,
but hopefully this gave you some insight into how simple your workouts can be to get results!

Two Workouts In the Life Of

As a personal trainer, I often get asked how I train - if I do "cardio", or am I just a bodyweight only guy, or do I just use kettlebells, or barbells, or whatever. But its pretty difficult to sum up exactly what I do, as my training sessions are usually different in some way or another, but simple none the less.

Anyway, to give a clear cut example of what i'm doing, here are my last two sessions (including todays)

friday:
warm up
1. push ups x 50 (5x10 w/10 seconds rest)
2. band face pulls x 50 (straight set)
3. bodyweight squats x 50
4. reverse lunges x 50 (25 ea)

a1) snatch grip deadlifts 6x3
a2) pull ups: bodyweight x 6xmax reps
b1) parallel bar dips: 2xmax reps
b2) recline rows (using doubled up tow straps) 2xmax reps
c) kettlebell swings (w/53lb.) 5x10 (l/r) w/out putting down
d) band pull aparts x 50 total reps

today:
warm up
1. push ups x 50 (5x10 w/10 sec rest)
2. band face pulls x 50
3. bw squats x 50
4. reverse lunges x 50 (25 ea)

a) box squats 12x2 w/30 seconds rest or less
b1) weighted incline push ups: bw+2 chains x 3xmax reps
b2) weighted recline rows: bw+2 chains x 3xmax reps
c1) glute ham raises 2xmax reps
c2) towel barbell shrugs 135x2xmax reps
d) kettlebell combat complex x 1 set
1. snatches x 5 l/r
2. clean and press x 5 l/r
3. squats x 10
4. reverse lunges x 10 (5 each)
5. high pulls x 5 l/r
6. rows x 5 l/r
7. 2 H swings x 10


So there you have it...In those past 2 days I used bodyweight, bands, barbells, the sub max effort method, the dynamic effort method, repetition methods, kettebells, complexes, supersets, circuits, grip work, etc - EVERYTHING. The basics work, plain and simple! P.S. Both sessions took 40 minutes or less, including the warm up!

Hit The Reset Button!

This has taken me a long time to learn, but I think one of the most valuable things to help IMPROVE your training or ability as an athlete is to actually take a step back and ask yourself W.I.N - what's important now? Its too easy, in my opinion, to get caught up in the "more mentality" and lose sight of what really needs to get done NOW to get better.

In my own case, the aches and pains were starting to pile up - to the point where somedays it was UNENJOYABLE to do what I loved to do most! I was getting sick every few weeks and was just feeling BURNED OUT. To the mixed martial artist, wrestler, any combat athlete or even hardcore fitness enthusiest, what i'm about to say is almost blasphemy, but would save alot of frustration. Embrace the idea of a mini off season, or perhaps a few mini off seasons throughout the year - hit the reset button and fix what needs to be fixed NOW to make yourself better in the long run. Again, in my case I had severe knee pain and a nice fat bursa on my elbow, along with the fact that I wasnt getting any stronger or faster - something needed to change! The repetitive stress and the nature of sports like mma, boxing, brazilian jiu jitsu, wrestling take a huge toll on the body and sometimes as athletes we get so wrapped up in doing whatever it takes to get better that we forget that it still comes down to PERFORMANCE. And if you're so beat up that you're body can't perform at or near optimal performance then something has to give!

While complete breaks may not be necessary, I think that in some cases taking a few weeks to scale back on the technical/sport specific sessions and taking some time to improve on your ATTRIBUTES (speed, strength, power) along with using restorative techniques (corrective exercises, mobility work, soft tissue work) to get back to balance, will pay huge dividends. Physical reasons to take a break aside, often times, mental burnout can drag people down even worse. No matter how much you love something, or how badly you "want it", everyone reaches a point where the ROI just isn't worth it anymore! If thats the case, then switching gears for a few weeks every now again will only help to further prolong your training progress and help you reach new heights. While i'm not one to cry out "overtraining!" at every little ache and pain (unfortunately those things come with the territory), I am suggesting that athletes stop falling victim to these patterns, start listening to their bodies more and recognize when they need a break.

The Work Capacity Warm Up

The simplest way to go about increasing work capacity, in my opinion, is through the use of properly structured WARM UPS. While warm ups are typically though of as boring, they are not only very necessary for preventing injuries and optimizing your training session for that day, they can also be used to over time crank up your work capacity and general level of fitness.

There are a bunch of ways to warm up, from dynamic flexability movements to different activation exercises to bar complexes to movement drills - its all good and is dependent on the type of session you're about to do. For my own strength and conditioning sessions, and those of my clients, I love mixing calisthenics with various band movements for the upperback and posterior chain. With maybe 4 or 5 movements hitting every major movement plane, i'm trying to get the biggest bang for my buck.

a typical warm up for me might look like this
1. Push Ups 2x15
2. Band Face Pulls 2x15
3. BW Squats 2x20
4. Reverse Lunges 2x10 ea
5. Band Goodmornings 2x20

or lately its been this, where I just go through the circuit once
1. Push Ups x 50
2. Band Face Pulls x 50
3. Squats x 50
4. Band Goodmornings or Reverse Lunges x 50


Sometimes I might hit up a slightly different push up variation, or maybe do band pull aparts instead of facepulls, or bodyweight glute ham raises instead of band goodmornings. It doens't matter - the main point is that i'm generally getting in 150-200 total reps of work BEFORE I even do my main training session. Volume and the benefits for my work capacity aside, by drilling perfect push up form, perfect squat form, etc - my warm ups have helped as a prehabilitative measure as well.

So start re-thinking your warm ups and watch those nagging injuries go away and your work capacity go through the roof!

The Kettlebell Leg Matrix!

Want to jack your legs up, melt bodyfat, and build crazy high lactic acid tolerance in 2 minutes or less? Look no further than the leg matrix, popularized by Alwyn Cosgrove and JC Santana. Done at a blistering pace, the circuit takes about 2 minutes - and if you're not in 'fight' shape, can leave you on your ass! Great as part of a conditioning workout on their own or as a finisher to a strength session, the Leg Matrix is a killer.

The tradional "leg matrix" is as follows
24 bw squats
24 lunges (12 each)
24 jump lunges (12 each)
24 jump squats

To make this even more dreadful, add a 53lb. kettlebell to the mix. Don't say I didn't warn ya!

1. 12 Left Hand squats
2. 12 Right Hand Squats
3. 12 Left Hand/Left Leg Reverse Lunges
4. 12 Right Hand/Right Leg Reverse Lunges
5. 24 Two Handed Swings

Try going through that sucker once or twice at the end of a session and tell me what you think!

Even MORE Pull Up Variations!

The Lunatics over @ the diesel crew are some of the most innovative guys in the game! Here's two videos showing some pretty crazy pull up variations...

19 Killer Pull Up Variations!

Whether you're a combat athlete who needs crazy upperbody pulling strength or someone who wants to be lean and strong, look no further than the "upperbody squat" aka the pull up! Pull up and chin up variations are KING when it comes to functional strength gains that will carry over to just about every sport there is! Here are 19 variations to choose from...

1. pull ups w/close grip
2. pull ups w/medium grip
3. pull ups w/wide grip
4. chin ups w/close grip
5. chin ups w/medium grip
6. mixed grip pull ups (both)
7. sternum pull ups or chin ups
8. judo pull ups
9. sliding pull ups
10. L-Pull Ups/Chin Ups
11. Hand On Wrist Pull Ups (both)
12. Towel Chins
13. Neutral Grip Towel Chins
14. Clapping Pull Ups
15. Reaching Pull Ups
16. One Hand Towel / One Hand Bar Pull Ups (both)
17. Pole Vaulter Pull Ups
18. Renzo Pull Ups
19. Switch Plyo Pull Ups (switch from supinated to pronated or vice versa)

TFW Bear Crawl Variations

Yesterday I posted my top 10 favorite crawling variations, but here's two videos from Martin Rooney showing some of those variations and some others that I didnt include in my list.





Bottom line, if you're a combat athlete and not including these variations as a part of your program, you're missing out!

Best Upperback Band Movements!

So we know that heavy deadlift variatons, barbell rowing, dumbbell rowing and pull ups are absoulute essentials to getting a diesel upperback and crazy pulling strength (not to mention the postural benefits), but often times just doing those movements isn't enough - or in some cases, people are just too weak to do those movements correctly. In order to have the scapular control necessary to deadlift and row correctly, you need some degree of strength built first. This is where jump stretch bands come in, allowing you to do a wide variety of upperback movements - either as part of your warm ups or at the end of workouts (or both if you're like me!). Because of the accomodating resistence, the bands are a much better option in my opinion then say a cable apparatus...that, and they're just convenient and simple to use and I like that.

That said, my top 4 favorite upperback movements are

1. Band Rows

2. Band Face Pulls

3. Band Pull Aparts

4. Behind The Neck Pull Aparts

You can pick just one or two of these and do them as part of a warm up, or even for timed sets at the end of a workout, or you can finish a session with a quick circuit of all 4. Don't be afraid to crank out a ton of volume with these and watch your shoulder problems disappear and your upperback strength go through the roof!

Lions, Tigers and Bear Crawls - Oh My!

Bear Crawl/Hand Walking variations are definately one my favorite total body conditioners to use either was a warm up or as part of a workout - there are quite a few variations and once you start adding in various types of push ups within each variation, the possibilities are endless!

Here are my top 10 favorite crawling variations (in no particular order)

1. forward bear crawls
2. backward bear crawls
3. lateral bear crawls
4. alligator walks aka spiderman crawls depending on who you ask
5. sit out walks (definately looks the coolest!)
6. gorilla crawls
7. frog hops
8. crab walks
9. abdominal backward slides (if training on a matted area)
10. forward body pulls (if training on a matted area)

If you're a wrestler, mma fighter, brazilian jiu jitsu practicioner, or just a hardcore fitness enthusiest these are all great for increasing work capacity, body awareness and general upperbody strength/shoulder stability in a very specific manner. Nothing will prepare you to handle your own bodyweight quite like handling your own bodyweight in all sorts of movement patterns and planes! Get to it!

55 (!) Pull Ups

If you're a combat athlete or just someone to pack on some muscle in the way of functional strength gains, look no further than the pull up and all its variations. Eat pull ups for breakfast!

The Hamstring ANNIHILATOR

Whats the one movement to cause my hamstrings to blow up like no other?

Its not what you're thinkin, either.

Movements like glute ham raises, romanian deadlifts, and single leg romanian deadlifts are great, but the one movement that kicks my ass (err...hamstrings) everytime is the snatch grip deadlift from a defecit.

Snatch grip deads by themselves are awesome, but from a 3-4" defecit can be absoulte MURDER on the posterior chain. The range of motion and the amount of muscle used in this movement is massive and Charles Poliquin (as crazy as he is sometimes) even goes as far to say that if someone was ever forced to do just ONE movement to gain strength and size, the snatch grip deadlift from a defecit would it be it.

These can done by themselves as a max effort or sub max effort movement, or if you're like me and like to get in and out of the gym as quick as possible, you can even superset them with something like pull ups or even do them as part of a circuit with dips, chins, and maybe a single leg movement like heavy dumbbell step ups. Its your call! Have fun with it and don't forget to pile on the weight!

Texas University Strength & Conditioning

Found this over @ Synergy Athletics (http://www.synergy-athletics.com)...check it out!

Motivation vs. Discipline

Here's a vid that Elliot Hulse from Hulsestrength.com put out today about the difference between motivation and discipline and why waiting for motivation is a mistake. The fact of the matter is that achieving anything worthwhile in life is a grind (nobody likes to admit that), and that it takes serious commitment to conquering your goals.

The Football Player

saw this over @ Dave Tate's training log/blog at elitefts, and thought it was worthy of sharing.

He Never Missed a Game

Bob Richards, the former pole-vault champion, shares a moving story about a skinny young boy who loved football with all his heart.

Practice after practice, he eagerly gave everything he had. But being half the size of the other boys, he got absolutely nowhere. At all the games, this hopeful athlete sat on the bench and hardly ever played.

This teenager lived alone with his father, and the two of them had a very special relationship. Even though the son was always On the bench, his father was always in the stands cheering. He never missed a game. This young man was still the smallest of the class when he entered high school. But his father continued to encourage him but also made it very clear that he did not have to play football if he didn't want to.

But the young man loved football and decided to hang in there He was determined to try his best at every practice, and perhaps he'd get to play when he became a senior. All through high school he never missed a practice nor a game but remained a bench-warmer all four years. His faithful father was always in the stands, always with words of encouragement for him. When the young man went to college, he decided to try out for the football team as a "walk-on." Everyone was sure he could never make the cut, but he did.

The coach admitted that he kept him on the roster because he always puts his heart and soul to every practice, and at the same time, provided the other members with the spirit and hustle they badly needed.

The news that he had survived the cut thrilled him so much that he rushed to the nearest phone and called his father. His father shared his excitement and was sent season tickets for all the college games. This persistent young athlete never missed practice during his four years at college, but he never got to play in a game.

It was the end of his senior football season, and as he trotted onto the practice field shortly before the big playoff game, the coach met him with a telegram. The young man read the telegram and he became deathly silent. Swallowing hard, he mumbled to the coach, 'My father died this morning. Is it all right if I miss practice today?' The coach put his arm gently around his shoulder and said, 'Take the rest of the week off, son. And don't even plan to come back to the game on Saturday.'

Saturday arrived, and the game was not going well. In the third quarter, when the team was ten points behind, a silent young man quietly slipped into the empty locker room and put on his football gear. As he ran onto the sidelines, the coach and his players were astounded to see their faithful teammate back so soon. 'Coach, please let me play. I've just got to play today,' said the young man. The coach pretended not to hear him. There was no way he wanted his worst player in this close playoff game. But the young man persisted, and finally feeling sorry for the kid, the coach gave in.

All right,' he said. 'You can go in.' Before long, the coach, the players and everyone in the stands could not believe their eyes. This little unknown, who had never played before was doing everything right. The opposing team could not stop him. He ran, he passed, blocked, and tackled like a star. His team began to triumph. The score was soon tied. In the closing seconds of the game, this kid intercepted a pass and ran all the way for the winning touchdown. The fans broke loose. His teammates hoisted him onto their shoulders. Such cheering you never heard.

Finally, after the stands had emptied and the team had showered and left the locker room, the coach noticed that this young man was sitting quietly in the corner all alone The coach came to him and said, 'Kid, I can't believe it. You were fantastic! Tell me what got into you? How did you do it?"'

He looked at the coach, with tears in his eyes, and said, 'Well, you knew my dad died, but did you know that my dad was blind?'

The young man swallowed hard and forced a smile, 'Dad came to all my games, but today was the first time he could see me play, and I wanted to show him I could do it!'

You Gotta Love It!

Why are people pursuing stuff they don't love?

Why are you "bored" with what you're doing with your life?

Why are you not doing anything to change this?

You will attract what you think, what you say, what you do.

You've heard this before, but why are people still being so negative and not doing what they truly love?

Its a grind, but you have to learn to love the grind, to love the hustle.

The price you pay to go for it and fail is far less than the price you pay for suffering because you never tried. But for those who are passionate, who grind, who hustle, failure will just become a stepping stone to getting to where you are.

Execute What You Believe In

I was watching a video over at GaryVaynerchuk.com and that one sentence struck a chord with me.

While information is great, and its always a good idea to follow the path that people may have already laid out for you, sometime you just have to "do you".

Take advice, listen and watch what others are doing, but its what YOU believe in, what YOU want to do that will ultimately make the difference.

Its hard to listen to yourself because that means there is only you to blame if it doesn't work. But now you know what works or doesn't for YOU. Have a plan and stick to it.

212 Degrees - The Extra Degree

Whats Right?

Too many people focus on everything that's going wrong in their lives, but they often forget that there is usually alot of RIGHT going on.

The fact that you are in the comfort of your home or an office right now reading this blog on a computer or laptop shows that you have plenty to be thankful for.

Your friends, family, the fact that you aspire to be something more, and that you have values by which you live by all show that you have plenty of RIGHT.

Don't forget it and don't forget to tell the people around you to remind them whats going RIGHT in their lives.

One BIG Goal for the Day

Write down one BIG goal for the day - something you've been wanting to do for maybe a few weeks or months, but haven't for whatever reason.

And don't sleep until its done.

I have mine, what's yours?

10,000 Hours

In his recent book, Outliers, Malcom Gladwell points out that researchers have found that it takes 10,000 hours of practice to become an expert in something. How many have you logged?

Embrace Failure

Fear of failure, fear of not being liked, fear of being embarassment - these are what prevent most people from ever becoming remarkable.

Don't be afraid to ask the "stupid" quesion(s).

Don't be afraid to write or say something that everyone might not like.

Don't be afraid to go for a dream that other people say is not possible.

Embrace the screw ups, the times you fell short, the times you missed - thats one less time you will fail and one more way you have learned to succeed.